Gymnastics

By November 25, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Skill Work

Shoulder Endurance

4 Rounds

10 DB Lat Raises

20 Strict press Empty BB

30 Sec Face to Wall HS Hold

100m SIngle KB Farmers Walk (32/24 Kg)

Metcon

Metcon (AMRAP – Reps)

18 Min EMOM

1: 12 Burpees

2: 3 TTB + 3 KB Swings + 4 TTB + 4 KB Swings (32/24 Kg) Add 1 rep to each after each round

3: Rest

4: 1 Round DT (135/95)

5: 12/9 Cal Bike

6: Rest

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